Dear diary

[Filmbuff81]

I get lazy with my workout journals, but feel like posting again so I might as well start another new one.

Between work and a toddler I get a little slack in posting, but my workouts are consistent.

Spent better part of 6 months recomping, but now I’m doing a dedicated cut until Christmas.

Not trying to lose super fast.

Current BW 238-40 TRT really screws with my weight sometimes so I have to plot days individually to see how progress is going.

I mainly go on pictures and performance for main metrics.


Some of my latest workouts.

I follow the basic outline of the Muscle & Strength Pyramids intermediate bodybuilding routine with minor tweaks.

I spent the summer doing **** ton of volume but I’m transitioning back to a more moderate approach.

Day 3 Lower 2
Monday, November 11, 2019 at 3:56 PM

Hip Thrust (Barbell)
Set 1: 225 lb × 8 [Warm-up]
Set 2: 275 lb × 8 [Warm-up]
Set 3: 325 lb × 6 [Warm-up]
Set 4: 375 lb × 8 @ 8
Set 5: 375 lb × 8 @ 8.5

Leg Press
Set 1: 250 lb × 10 [Warm-up]
Set 2: 300 lb × 8 [Warm-up]
Set 3: 350 lb × 6 [Warm-up]
Set 4: 400 lb × 10 @ 7.5
Set 5: 440 lb × 10 @ 8
Set 6: 440 lb × 10 @ 8.5

Single Leg Extension
Set 1: 85 lb × 10 @ 8
Set 2: 85 lb × 10 @ 8
Set 3: 85 lb × 10 @ 8.5

Standing Single Leg curl
Set 1: 85 lb × 12 @ 7.5
Set 2: 85 lb × 12 @ 8
Set 3: 85 lb × 12 @ 8

Calf Press on Leg Press
Set 1: 250 lb × 15 [Warm-up]
Set 2: 300 lb × 15 [Warm-up]
Set 3: 350 lb × 10 [Warm-up]
Set 4: 400 lb × 12 @ 7
Set 5: 440 lb × 13 @ 8
Set 6: 440 lb × 13 @ 8.5


Day 4 - Push
Wednesday, November 13, 2019 at 7:03 AM

Overhead Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 6 [Warm-up]
Set 3: 135 lb × 4 [Warm-up]
Set 4: 145 lb × 8 @ 8
Set 5: 145 lb × 8 @ 8.5
Set 6: 145 lb × 8 @ 9

Incline Bench Press (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 185 lb × 8 @ 8
Set 3: 185 lb × 8 @ 8.5
Set 4: 185 lb × 8 @ 8.5

Chest Dip
Set 1: 12 reps [Warm-up]
Set 2: +20 lb × 12 @ 8
Set 3: +20 lb × 12 @ 8.5
Set 4: +20 lb × 12 @ 8.5

Chest Fly
Set 1: 85 lb × 15 @ 8
Set 2: 85 lb × 13 @ 8
Set 3: 85 lb × 12 @ 8.5

Lateral Raise (Dumbbell)
Set 1: 20 lb × 15 @ 8
Set 2: 20 lb × 13 @ 8.5
Set 3: 20 lb × 12 @ 8.5


Day 5 - Pull
Thursday, November 14, 2019 at 9:32 AM

Pull Up
Set 1: 5 reps
Set 2: 4 reps
Set 3: 5 reps

Notes: Neutral grip

Incline Row (Dumbbell)
Set 1: 40 lb × 8 [Warm-up]
Set 2: 70 lb × 8 @ 8
Set 3: 70 lb × 8 @ 8.5
Set 4: 70 lb × 8 @ 8.5

Lat Pulldown (Cable)
Set 1: 110 lb × 8 [Warm-up]
Set 2: 130 lb × 8 @ 8
Set 3: 130 lb × 8 @ 8.5
Set 4: 130 lb × 8 @ 9

Face Pull (Cable)
Set 1: 85 lb × 20 @ 7.5
Set 2: 85 lb × 20 @ 8
Set 3: 85 lb × 20 @ 8

Bicep Curl (Dumbbell)
Set 1: 25 lb × 12 @ 8
Set 2: 25 lb × 10 @ 8
Set 3: 25 lb × 9 @ 8

Day 1 - Lower
Saturday, November 16, 2019 at 11:14 AM

Safety Bar Squat
Set 1: 135 lb × 8 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 225 lb × 4 [Warm-up]
Set 4: 275 lb × 4 @ 7
Set 5: 315 lb × 4 @ 8
Set 6: 315 lb × 4 @ 8
Set 7: 315 lb × 4 @ 8.5

Trap Bar Deadlift
Set 1: 135 lb × 5 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 235 lb × 4 [Warm-up]
Set 4: 285 lb × 2 [Warm-up]
Set 5: 355 lb × 4 @ 8
Set 6: 355 lb × 4 @ 8
Set 7: 355 lb × 4 @ 8.5
Set 8: 355 lb × 4 @ 8.5

Lunge (Dumbbell)
Set 1: 50 lb × 7 @ 8
Set 2: 50 lb × 7 @ 8
Set 3: 50 lb × 7 @ 8.5

Glute Ham Raise
Set 1: +10 lb × 7 @ 8
Set 2: +10 lb × 7 @ 8.5
Set 3: +10 lb × 7 @ 8.5

Seated Calf Raise (Plate Loaded)
Set 1: 110 lb × 15 @ 8
Set 2: 110 lb × 15 @ 8
Set 3: 110 lb × 15 @ 8
Set 4: 110 lb × 15 @ 8
Set 5: 110 lb × 15 @ 8

[Filmbuff81]

Day 2 - Upper
Sunday, November 17, 2019 at 3:49 PM

Pull Up
Set 1: 6 reps @ 9
Set 2: 5 reps @ 9
Set 3: 4 reps @ 9

Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 5 [Warm-up]
Set 4: 185 lb × 1 [Warm-up]
Set 5: 225 lb × 1 [Warm-up]
Set 6: 245 lb × 4 @ 8
Set 7: 245 lb × 4 @ 8
Set 8: 245 lb × 4 @ 8
Set 9: 245 lb × 4 @ 8

Incline Row (Dumbbell)
Set 1: 50 lb × 8 [Warm-up]
Set 2: 90 lb × 5 @ 8.5
Set 3: 80 lb × 5 @ 8
Set 4: 80 lb × 5 @ 8
Set 5: 80 lb × 5 @ 8

Overhead Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 135 lb × 1 [Warm-up]
Set 4: 155 lb × 6 @ 8
Set 5: 155 lb × 6 @ 8
Set 6: 155 lb × 6 @ 8.5

Lat Pulldown (Cable)
Set 1: 110 lb × 8 [Warm-up]
Set 2: 140 lb × 7 @ 8
Set 3: 140 lb × 7 @ 8.5
Set 4: 140 lb × 7 @ 8.5

Upright Row (Barbell)
Set 1: 65 lb × 12 @ 8
Set 2: 65 lb × 12 @ 8.5
Set 3: 65 lb × 12 @ 9

Triceps Pushdown (Cable - Straight Bar)
Set 1: 85 lb × 12 @ 7.5
Set 2: 85 lb × 12 @ 8
Set 3: 85 lb × 12 @ 8.5

EZ bar curl
Set 1: 65 lb × 12 @ 8
Set 2: 65 lb × 12 @ 8.5
Set 3: 65 lb × 12 @ 9

[Filmbuff81]

Rocking a nasty sinus cold but still got in there.

Day 3 - Lower 2
Tuesday, November 19, 2019 at 4:29 PM

Hip Thrust (Barbell)
Set 1: 225 lb × 8 [Warm-up]
Set 2: 275 lb × 6 [Warm-up]
Set 3: 325 lb × 4 [Warm-up]
Set 4: 375 lb × 1 [Warm-up]
Set 5: 395 lb × 7 @ 8
Set 6: 395 lb × 7 @ 8.5
Set 7: 395 lb × 7 @ 8.5

Leg Press
Set 1: 250 lb × 8 [Warm-up]
Set 2: 300 lb × 6 [Warm-up]
Set 3: 350 lb × 6 [Warm-up]
Set 4: 400 lb × 3 [Warm-up]
Set 5: 490 lb × 8 @ 8
Set 6: 490 lb × 8 @ 8.5
Set 7: 490 lb × 8 @ 8.5

Calf Press on Leg Press
Set 1: 250 lb × 8 [Warm-up]
Set 2: 300 lb × 6 [Warm-up]
Set 3: 350 lb × 6 [Warm-up]
Set 4: 400 lb × 3 [Warm-up]
Set 5: 490 lb × 12 @ 8.5
Set 6: 490 lb × 12 @ 8
Set 7: 490 lb × 12 @ 8.5
Set 8: 490 lb × 12 @ 8.5
Set 9: 490 lb × 12 @ 8.5

Single Leg Extension
Set 1: 85 lb × 12 @ 8
Set 2: 85 lb × 12 @ 8
Set 3: 85 lb × 12 @ 8.5

Standing Single Leg curl
Set 1: 85 lb × 13 @ 8
Set 2: 85 lb × 12 @ 8
Set 3: 85 lb × 12 @ 8

[Filmbuff81]

Day 4 - Push
Wednesday, November 20, 2019 at 4:13 PM

Overhead Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 6 [Warm-up]
Set 3: 135 lb × 4 [Warm-up]
Set 4: 165 lb × 7 @ 8.5
Set 5: 155 lb × 7 @ 8.5
Set 6: 155 lb × 7 @ 8.5

Incline Bench Press (Barbell)
Set 1: 135 lb × 7 [Warm-up]
Set 2: 185 lb × 1
Set 3: 205 lb × 7 @ 8
Set 4: 205 lb × 7 @ 8.5
Set 5: 205 lb × 7 @ 8.5

Chest Dip
Set 1: 7 reps [Warm-up]
Set 2: +30 lb × 10 @ 8
Set 3: +30 lb × 10 @ 8
Set 4: +30 lb × 10 @ 8.5

Chest Fly
Set 1: 85 lb × 15 @ 7.5
Set 2: 85 lb × 15 @ 8
Set 3: 85 lb × 15 @ 8

Lateral Raise (Dumbbell)
Set 1: 20 lb × 15 @ 8
Set 2: 20 lb × 15 @ 8.5
Set 3: 20 lb × 13 @ 9

[Filmbuff81]

Been sick all week, but still hitting the gym.

Today I wasn’t feeling so hot, but decent work.

Day 5 - Pull
Friday, November 22, 2019 at 6:49 AM

Pull Up
Set 1: 5 reps @ 8.5
Set 2: 5 reps @ 9
Set 3: 4 reps @ 9.5

Incline Row (Dumbbell)
Set 1: 80 lb × 7 @ 7.5
Set 2: 80 lb × 7 @ 8
Set 3: 80 lb × 7 @ 8.5

Lat Pulldown (Cable)
Set 1: 110 lb × 8 [Warm-up]
Set 2: 140 lb × 7 @ 8
Set 3: 140 lb × 7 @ 8
Set 4: 140 lb × 7 @ 8.5

Face Pull (Cable)
Set 1: 105 lb × 20 @ 7
Set 2: 115 lb × 16 @ 8
Set 3: 118 lb × 13 @ 8.5

Bicep Curl (Dumbbell)
Set 1: 25 lb × 12 @ 7.5
Set 2: 25 lb × 12 @ 8
Set 3: 25 lb × 12 @ 8

[Filmbuff81]

In a decent groove training wise right now.

Numbers creeping up to old standards.

hovering around 238-242 depending how many carbs I’m pounding.

Just sorta maintaining/losing veeeery slowly right now.


Day 1 - Lower
Saturday, November 23, 2019 at 3:57 PM

Safety Bar Squat
Set 1: 135 lb × 10 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 228 lb × 3 [Warm-up]
Set 4: 275 lb × 1 [Warm-up]
Set 5: 315 lb × 1 [Warm-up]
Set 6: 335 lb × 3 @ 7.5
Set 7: 345 lb × 3 @ 8
Set 8: 345 lb × 3 @ 8.5
Set 9: 345 lb × 3 @ 8.5

Trap Bar Deadlift
Set 1: 135 lb × 3 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 275 lb × 3 [Warm-up]
Set 4: 315 lb × 1 [Warm-up]
Set 5: 365 lb × 3 @ 7.5
Set 6: 385 lb × 3 @ 8
Set 7: 385 lb × 3 @ 8
Set 8: 385 lb × 3 @ 8.5

Lunge (Dumbbell)
Set 1: 60 lb × 6 @ 8
Set 2: 60 lb × 6 @ 8.5
Set 3: 60 lb × 6 @ 8.5

Glute Ham Raise
Set 1: +10 lb × 10 @ 8
Set 2: +10 lb × 9 @ 8.5
Set 3: +10 lb × 7 @ 8.5

[Filmbuff81]

Day 2 - Upper
Sunday, November 24, 2019 at 3:55 PM

Pull Up
Set 1: +10 lb × 3 @ 8
Set 2: +10 lb × 3 @ 8.5
Set 3: +10 lb x 3 @ 9

Including BW this would work out to about 250-255

Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 5 [Warm-up]
Set 4: 185 lb × 1 [Warm-up]
Set 5: 225 lb × 1 [Warm-up]
Set 6: 255 lb × 3 @ 7.5
Set 7: 265 lb × 3 @ 7.5
Set 8: 280 lb × 3 @ 8.5
Set 9: 280 lb × 3 @ 9

Incline Row (Dumbbell)
Set 1: 60 lb × 5 [Warm-up]
Set 2: 90 lb × 4 @ 8
Set 3: 90 lb × 4 @ 8.5
Set 4: 90 lb × 4 @ 8
Set 5: 90 lb × 4 @ 8.5

Overhead Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 135 lb × 1 [Warm-up]
Set 4: 165 lb × 5 @ 8
Set 5: 165 lb × 5 @ 8
Set 6: 165 lb × 5 @ 8.5

Lat Pulldown (Cable)
Set 1: 110 lb × 8 [Warm-up]
Set 2: 150 lb × 6 @ 8
Set 3: 150 lb × 6 @ 8.5
Set 4: 150 lb × 6 @ 9

Upright Row (Barbell)
Set 1: 70 lb × 12 @ 8
Set 2: 70 lb × 12 @ 8
Set 3: 70 lb × 10 @ 9

Triceps Pushdown (Cable - Straight Bar)
Set 1: 115 lb × 12 @ 8
Set 2: 115 lb × 12 @ 8.5
Set 3: 115 lb × 12 @ 8.5

EZ bar curl
Set 1: 70 lb × 10 @ 8
Set 2: 70 lb × 10 @ 8.5
Set 3: 70 lb × 8 @ 9.5

Day 2 - Upper
Sunday, November 24, 2019 at 3:55 PM

Pull Up
Set 1: +10 lb × 3 @ 8
Set 2: +10 lb × 3 @ 8.5
Set 3: +10 lb × 3 @ 9

Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 5 [Warm-up]
Set 4: 185 lb × 1 [Warm-up]
Set 5: 225 lb × 1 [Warm-up]
Set 6: 255 lb × 3 @ 7.5
Set 7: 265 lb × 3 @ 7.5
Set 8: 280 lb × 3 @ 8.5
Set 9: 280 lb × 3 @ 9

Little creaky today so was a bit of an effort to find a proper working weight.

Incline Row (Dumbbell)
Set 1: 60 lb × 5 [Warm-up]
Set 2: 90 lb × 4 @ 8
Set 3: 90 lb × 4 @ 8.5
Set 4: 90 lb × 4 @ 8
Set 5: 90 lb × 4 @ 8.5

Overhead Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 135 lb × 1 [Warm-up]
Set 4: 165 lb × 5 @ 8
Set 5: 165 lb × 5 @ 8
Set 6: 165 lb × 5 @ 8.5

Lat Pulldown (Cable)
Set 1: 110 lb × 8 [Warm-up]
Set 2: 150 lb × 6 @ 8
Set 3: 150 lb × 6 @ 8.5
Set 4: 150 lb × 6 @ 9

Tri-set
Upright Row (Barbell)
Set 1: 70 lb × 12 @ 8
Set 2: 70 lb × 12 @ 8
Set 3: 70 lb × 10 @ 9

Triceps Pushdown (Cable - Straight Bar)
Set 1: 115 lb × 12 @ 8
Set 2: 115 lb × 12 @ 8.5
Set 3: 115 lb × 12 @ 8.5

EZ bar curl
Set 1: 70 lb × 10 @ 8
Set 2: 70 lb × 10 @ 8.5
Set 3: 70 lb × 8 @ 9.5

[Filmbuff81]

Day 3 - Lower
Wednesday, November 27, 2019 at 12:14 PM

Hip Thrust (Barbell)
Set 1: 225 lb × 8 [Warm-up]
Set 2: 275 lb × 6 [Warm-up]
Set 3: 325 lb × 4 [Warm-up]
Set 4: 365 lb × 1 [Warm-up]
Set 5: 415 lb × 6 @ 8
Set 6: 415 lb × 6 @ 8
Set 7: 415 lb × 6 @ 8.5

Leg Press
Set 1: 250 lb × 8 [Warm-up]
Set 2: 300 lb × 6 [Warm-up]
Set 3: 350 lb × 6 [Warm-up]
Set 4: 400 lb × 6 [Warm-up]
Set 5: 490 lb × 3 [Warm-up]
Set 6: 540 lb × 6 @ 8
Set 7: 540 lb × 6 @ 8
Set 8: 540 lb × 6 @ 8.5
Set 9: 540 lb × 6 @ 8.5
Set 10: 540 lb × 6 @ 8.5

Calf Press on Leg Press
Set 1: 250 lb × 12 [Warm-up]
Set 2: 300 lb × 12 [Warm-up]
Set 3: 350 lb × 12 [Warm-up]
Set 4: 400 lb × 12 [Warm-up]
Set 5: 490 lb × 12 [Warm-up]
Set 6: 540 lb × 12 @ 7.5
Set 7: 540 lb × 12 @ 7.5
Set 8: 540 lb × 12 @ 8
Set 9: 540 lb × 12 @ 8
Set 10: 540 lb × 12 @ 8

Standing Single Leg curl
Set 1: 115 lb × 12 @ 8
Set 2: 115 lb × 12 @ 8.5
Set 3: 115 lb × 11 @ 9

[Filmbuff81]

Day 4 - Push
Thursday, November 28, 2019 at 1:23 PM

Overhead Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 6 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 155 lb × 1
Set 5: 165 lb × 6 @ 8
Set 6: 165 lb × 6 @ 8.5
Set 7: 165 lb × 6 @ 8.5

Incline Bench Press (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 185 lb × 3
Set 3: 205 lb × 1
Set 4: 225 lb × 6 @ 8
Set 5: 225 lb × 6 @ 8.5
Set 6: 225 lb × 6 @ 9

Chest Dip
Set 1: 8 reps [Warm-up]
Set 2: +50 lb × 8 @ 8
Set 3: +50 lb × 8 @ 8
Set 4: +50 lb × 8 @ 8.5

Chest Fly
Set 1: 90 lb × 15 @ 7.5
Set 2: 90 lb × 15 @ 8
Set 3: 90 lb × 15 @ 8

Lateral Raise (Dumbbell)
Set 1: 20 lb × 15 @ 7.5
Set 2: 20 lb × 15 @ 8
Set 3: 20 lb × 15 @ 8.5

[Filmbuff81]

Day 5 - Pull
Friday, November 29, 2019 at 8:10 AM

Pull Up
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps

Notes: Blue assistance band

Incline Row (Dumbbell)
Set 1: 90 lb × 6 @ 8
Set 2: 90 lb × 6 @ 8.5
Set 3: 90 lb × 6 @ 8.5

Lat Pulldown (Cable)
Set 1: 110 lb × 8 [Warm-up]
Set 2: 150 lb × 6 @ 8
Set 3: 150 lb × 6 @ 8.5
Set 4: 150 lb × 6 @ 8.5

Face Pull (Cable)
Set 1: 115 lb × 15 @ 7.5
Set 2: 115 lb × 15 @ 7.5
Set 3: 115 lb × 15 @ 8

Bicep Curl (Dumbbell)
Set 1: 30 lb × 12 @ 7.5
Set 2: 30 lb × 12 @ 8
Set 3: 30 lb × 12 @ 8.5

Shrug (Dumbbell)
Set 1: 90 lb × 15 @ 7.5
Set 2: 90 lb × 15 @ 8
Set 3: 90 lb × 15 @ 8

[Filmbuff81]

Day 1 - Lower
Saturday, November 30, 2019 at 3:18 PM

Safety Bar Squat
Set 1: 135 lb × 10 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 225 lb × 5 [Warm-up]
Set 4: 275 lb × 1 [Warm-up]
Set 5: 315 lb × 5 @ 7.5
Set 6: 325 lb × 5 @ 8
Set 7: 325 lb × 5 @ 8
Set 8: 325 lb × 5 @ 8.5

Trap Bar Deadlift
Set 1: 135 lb × 3 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 275 lb × 3 [Warm-up]
Set 4: 325 lb × 1 [Warm-up]
Set 5: 365 lb × 5 @ 8
Set 6: 365 lb × 5 @ 8
Set 7: 365 lb × 5 @ 8.5
Set 8: 365 lb × 5 @ 8.5

Lunge (Dumbbell)
Set 1: 45 lb × 8 @ 8
Set 2: 45 lb × 8 @ 8
Set 3: 45 lb × 8 @ 8.5

Glute Ham Raise
Set 1: +10 lb × 10 @ 8.5
Set 2: +10 lb × 10 @ 8.5
Set 3: +10 lb × 10 @ 8.5

Seated Calf Raise (Plate Loaded)
Set 1: 150 lb × 12 @ 8
Set 2: 150 lb × 12 @ 8
Set 3: 150 lb × 12 @ 8.5
Set 4: 150 lb × 12 @ 8.5
Set 5: 150 lb × 12 @ 9

Workout Notes: Squats and trap bar dead’s are feeling better every week, so not surprising weights are going up pretty quick now that my technique is a bit more dialed in. Way less fatigue from my high volume summer/fall experiment probably helping too.

[Filmbuff81]

Day 2 - Upper
Sunday, December 1, 2019 at 2:49 PM

Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Notes: BW reps. So 240-45

Definitely feeling the back fatigue today after yesterday.

Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 5 [Warm-up]
Set 4: 185 lb × 3 [Warm-up]
Set 5: 225 lb × 1 [Warm-up]
Set 6: 255 lb × 5 @ 8
Set 7: 255 lb × 5 @ 8
Set 8: 255 lb × 5 @ 8.5
Set 9: 255 lb × 5 @ 8.5

Incline Row (Dumbbell)
Set 1: 90 lb × 6 @ 8
Set 2: 90 lb × 6 @ 8
Set 3: 90 lb × 6 @ 8.5
Set 4: 90 lb × 6 @ 8.5

Overhead Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 135 lb × 1 [Warm-up]
Set 4: 155 lb × 7 @ 7.5
Set 5: 165 lb × 7 @ 8
Set 6: 165 lb × 7 @ 8.5

Notes: Last OHP was like an 8.75 verging on 9

Lat Pulldown (Cable)
Set 1: 110 lb × 8 [Warm-up]
Set 2: 145 lb × 8 @ 8
Set 3: 145 lb × 8 @ 8.5
Set 4: 145 lb × 8 @ 9

Upright Row (Barbell)
Set 1: 70 lb × 12 @ 8
Set 2: 70 lb × 12 @ 8.5
Set 3: 70 lb × 12 @ 9

Triceps Pushdown (Cable - Straight Bar)
Set 1: 120 lb × 12 @ 8
Set 2: 120 lb × 12 @ 8.5
Set 3: 120 lb × 12 @ 9

EZ bar curl
Set 1: 70 lb × 12 @ 8.5
Set 2: 70 lb × 12 @ 9
Set 3: 70 lb × 12 @ 9.5

Notes: The pump is real after 3 tri-sets

Workout Notes: Lower/Upper days are starting to get long. Makes me appreciate the other 3 days a lot more lol.

[HARRYBEAST]

Finally someone else is posting here again

[Filmbuff81]

Finally someone else is posting here again

Lol well hello there.

Was about to post in yours and say howdy.

Looks like things are going well for you still.

[NorthStrong]

Bench #s lookin strong man, good to see you're still doing the big lifts

[Filmbuff81]

Bench #s lookin strong man, good to see you're still doing the big lifts

They’re slowly creeping up.

Hoping to hit 300+ before the end of the year.

My knees get a bit wonky but seem to like safety bar squats.

Just been trying to pack on muscle and let the numbers come along.

[NorthStrong]

They’re slowly creeping up.

Hoping to hit 300+ before the end of the year.

My knees get a bit wonky but seem to like safety bar squats.

Just been trying to pack on muscle and let the numbers come along.

Good stuff. That's a good approach for sure. I really enjoyed the SSB as well, have to use barbell atm just because I'm at a commercial gym for the winter though.

Just read a bit of your old log (the Random log log, not the 5/3/1 go log), and obviously a whole log is TL;DR but saw the last page a bit of struggling with TRT etc catch me up on that m8.

[Filmbuff81]

Good stuff. That's a good approach for sure. I really enjoyed the SSB as well, have to use barbell atm just because I'm at a commercial gym for the winter though.

Just read a bit of your old log (the Random log log, not the 5/3/1 go log), and obviously a whole log is TL;DR but saw the last page a bit of struggling with TRT etc catch me up on that m8.

Haha I’ve had so many logs I forget what they are.

I probably should’ve kept that one going but I think it got a little insane with so much random BS.

The TL;DR

I’ve been feeling like pure crap since 2012 after we got married.

Even a bit before but really started happening after.

Bad sleep, exhausted, gaining weight super easily, just terrible recovery and what not.

Crazy mood swings.

Anyway nobody was diagnosing be properly and then in like 2015-16 I was diagnosed with hypogonadism and very high estrogen.

We couldn’t have a kid so I went for tests and that’s how I found out.

But this point from 180 and 10-15% BF in 2012 to like 260 **** was just getting bad.

I’d lose a tiny bit of weight but nothing sustainable.

So urologist gave me medication to help bring it down, increase fertility and being T into the veeeeery low normal Range lol.

but then i was getting a crap ton of side effects.

Once my wife got pregnant I tapered off but then that meant low T and high E again.

In this time I had a couple of car accidents, the concussions, new business and a new baby.

So I was just falling apart.

Once we realized we weren’t going to try to get pregnant again I made the commitment to TRT since I was a shell of my former self at this point and around 317 pounds.

Right now I’m hovering around 240 with no general weight in mind other than to get where I’m pleased with my level of leanness lol.

That probably means another 20lbs so 215-220 is a decent range for me to hover.

If it’s lower awesome. If it’s higher that’s fine too.

I’ll post a photo in here at some point. It’s been 2 years pretty much to the day, so it’ll give people an idea of how bad it got lol.

[NorthStrong]

Damn that's a lot of stuff man. Glad things are pretty much on track now. So do you just have the 1 kiddo? Not sure if I'm reading that right. 317 dreamerbulk physique sounds insane lol, certainly nicer to be lower than that I imagine. And 215-220 should be doable for sure. Although getting lean always means you have to be a lot lower bodyweight than you think usually. I lost like 40lbs and I'm still fat lol. End goal is 185. Then probably try to bulk and cut between 185 and 205.

So the TRT and everything is stable now eh, do you find a noticeable difference in training? I know it's not a high dose but I know many people who have found great increases in their response to training from TRT.

[Filmbuff81]

Damn that's a lot of stuff man. Glad things are pretty much on track now. So do you just have the 1 kiddo? Not sure if I'm reading that right. 317 dreamerbulk physique sounds insane lol, certainly nicer to be lower than that I imagine. And 215-220 should be doable for sure. Although getting lean always means you have to be a lot lower bodyweight than you think usually. I lost like 40lbs and I'm still fat lol. End goal is 185. Then probably try to bulk and cut between 185 and 205.

So the TRT and everything is stable now eh, do you find a noticeable difference in training? I know it's not a high dose but I know many people who have found great increases in their response to training from TRT.

Yup just the 1 boy.

And I just looked like a fat piece of **** lol. Since my hormones were nutty I didn’t get to put on a ton of mass lol.

I’d say this year things have been better in terms of muscle and strength gain.

Some of that is just muscle memory, but I’d say the TRT has helped for allowing me to be more conservative dieting this year and doing the slow re-comp.

I’ve weighed 235-245 since May.

But I’ve lost I’d say 10-15lbs of fat and put on the same in muscle.

I’d have to caveat this with there are times I’ll have pure exhaustion or random pangs of anxiety/depression so it’s not always steady, but I think that’s usually just during high stress work times so everything gets out of whack. But if I wasn’t on TRT those times would be infinitely worse.

So all in all it was a pure life saver for me. I’d be in my way to an early grave with how messed up my hormonal profile was.

I knew something was wrong but it took me like 4-5 years to figure it out and it was pure luck.

Edit: oh and regarding weight. Yeah if I wanted to get SHREDDED. I have no doubt I’d need to get back to 200 or less. I could probably pull off 190-200 because in 2012 at 185 I was very lean but lacked just overall muscle mass.

These days my whole upper body is much bigger.

Double edit: water retention sucks balls at times too.

I can changes 10lbs in a week just from that.

[Filmbuff81]

Day 3 - Lower
Tuesday, December 3, 2019 at 11:20 AM

Hip Thrust (Barbell)
Set 1: 225 lb × 8 [Warm-up]
Set 2: 275 lb × 6 [Warm-up]
Set 3: 315 lb × 6 [Warm-up]
Set 4: 415 lb × 8 @ 8
Set 5: 415 lb × 8 @ 8
Set 6: 415 lb × 8 @ 8.5

Leg Press
Set 1: 250 lb × 8 [Warm-up]
Set 2: 300 lb × 6 [Warm-up]
Set 3: 350 lb × 6 [Warm-up]
Set 4: 400 lb × 6 [Warm-up]
Set 5: 490 lb × 10 @ 8
Set 6: 490 lb × 10 @ 8
Set 7: 490 lb × 10 @ 8.5
Set 8: 490 lb × 10 @ 8.5
Set 9: 490 lb × 10 @ 9

Calf Press on Leg Press
Set 1: 250 lb × 12 [Warm-up]
Set 2: 300 lb × 12 [Warm-up]
Set 3: 350 lb × 12 [Warm-up]
Set 4: 400 lb × 12 [Warm-up]
Set 5: 490 lb × 12 @ 8
Set 6: 490 lb × 12
Set 7: 490 lb × 12
Set 8: 490 lb × 9 @ 9
Set 9: 490 lb × 12 @ 9.5

Standing Single Leg curl
Set 1: 120 lb × 8 @ 8
Set 2: 120 lb × 8 @ 8
Set 3: 120 lb × 8 @ 8.5

My entire lower body is pretty pumped after these days.

I upped weight and dropped reps down to 8 on leg curls since the hip thrust and leg press killed me pretty good.

So the 8 reps and staying away from failure felt good.

I’ll build up to 12 before I up the weight again.

[Filmbuff81]

Day 4 - Push
Wednesday, December 4, 2019 at 11:24 AM

Overhead Press (Barbell)
Set 1: 45 lb × 13 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 135 lb × 4 [Warm-up]
Set 4: 165 lb × 8 @ 8.5
Set 5: 165 lb × 7 @ 9.5
Set 6: 155 lb × 8 @ 8.5

Notes: Got greedy on OHP so backed off. First set felt good but reps dropping off a bit fast now that I’m a little deeper into my current cut. So I’ll need to be more mindful. I thought I could do 8 at an RPE 9. But really I should’ve just dropped weight after I hit the 8.5 first set.

Oh well still an old man PR on the first set.

Clearly adding reps and/or weight workout to workout on OHP is done with for now.

So I’ll swap it to a proper linear periodized model moving forward.

Incline Bench Press (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 185 lb × 3 [Warm-up]
Set 3: 205 lb × 3 [Warm-up]
Set 4: 215 lb × 8 @ 8
Set 5: 215 lb × 8 @ 8.5
Set 6: 215 lb × 8 @ 9

Notes: All forms of bench continue to progress pretty nicely right now which is sweet. Hitting PRs in a variety of rep ranges and weights.

Chest Dip
Set 1: 8 reps [Warm-up]
Set 2: +50 lb × 10 @ 8
Set 3: +50 lb × 10 @ 8.5
Set 4: +50 lb × 10 @ 9

Chest Fly
Set 1: 95 lb × 12 @ 8
Set 2: 95 lb × 12 @ 8.5
Set 3: 95 lb × 12 @ 8.5

Lateral Raise (Dumbbell)
Set 1: 25 lb × 15 @ 8
Set 2: 25 lb × 13 @ 8.5
Set 3: 25 lb × 12 @ 8.5

[Filmbuff81]

Day 5 - Pull
Thursday, December 5, 2019 at 10:34 AM

Pull Up
Set 1: 5 reps @ 8
Set 2: 5 reps @ 8.5
Set 3: 5 reps @ 9

Notes: Neutral Grip Pull-ups. Pulling my heavy ass up is tough, but the RPE is coming down a tiny bit.

Incline Row (Dumbbell)
Set 1: 75 lb × 8 @ 8
Set 2: 75 lb × 8 @ 8
Set 3: 75 lb × 8 @ 8.5

Lat Pulldown (Cable)
Set 1: 110 lb × 8 [Warm-up]
Set 2: 135 lb × 8 @ 8
Set 3: 135 lb × 8 @ 8.5
Set 4: 135 lb × 8 @ 8.5

Face Pull (Cable)
Set 1: 120 lb × 12 @ 8
Set 2: 120 lb × 12 @ 8
Set 3: 120 lb × 15 @ 9.5

Shrug (Dumbbell)
Set 1: 100 lb × 15 @ 7.5
Set 2: 100 lb × 15 @ 8
Set 3: 100 lb × 15 @ 8

Notes: Kinda capped out here unless I make some weird custom dumbbells so I’ll probably work to 20 reps and then maybe an extra set before I bother loading up my trap bar for this.

Bicep Curl (Dumbbell)
Set 1: 35 lb × 10 @ 8
Set 2: 35 lb × 10 @ 8.5
Set 3: 35 lb × 10 @ 9

Notes: These are DB twist curls, but my app doesn’t list it as such.l and I’m too lazy to create a new exercise by now lol.

[Filmbuff81]

So this marks 2 years to the day since starting TRT.

317 in the fatty pics and 238-245 in the not as fatty pics lol.

I give the range because I’m like 238-40 but I’m holding a solid 5-7 pounds of extra water weight right now lol.

I’ve been tracking it and I can sway upwards of 10lbs or more sometimes, and this is not a carb depletion or refers thing.

Just hormonal stuff.

If I did full keto it’s a solid 10-15lbs of water I could cut, but even then I’ll still get the weird water fluctuations.

Anyway still a work in progress and at this point the majority of my weight is stuck in my lower abdomen and back.

[NorthStrong]

Damn some big improvements for sure, like I said glad to see it's all sorted out well for you. When you write chest dip, do you just mean like parallel bar dips?

[Filmbuff81]

Damn some big improvements for sure, like I said glad to see it's all sorted out well for you. When you write chest dip, do you just mean like parallel bar dips?

Yeah the app I use has a bunch of versions.

They are parallel bars, and I lean forward a bit more when emphasizing chest.

If I try to stay more vertical I’ll write them as a tricep dip.

Just a way for me to track how I’m using the exercise.

I’d consider my chest the most lagging thing right now in terms of overall development. Well outside pure leanness too lol. But that’s more of a waiting game to ensure I build as much muscle as possible.

245 right now compared to May is a world of difference. I was easily 25% Bf at that time.

Like it’s not bad and when I’m lean it’s pretty solid, but I definitely want to bring it up more.

Shoulders used be a weak point I’ve hammered those hard for the last 6 months and they have definitely improved with upper back.

[Filmbuff81]

Pre vacation testing
Saturday, December 7, 2019 at 10:41 AM

Safety Bar Squat
Set 1: 135 lb × 10
Set 2: 185 lb × 5
Set 3: 225 lb × 5
Set 4: 275 lb × 1
Set 5: 325 lb × 3
Set 6: 375 lb × 4

Notes: Little loose on the last rep. Still a PR for the movement.

Bench Press (Barbell)
Set 1: 45 lb × 15
Set 2: 95 lb × 8
Set 3: 135 lb × 5
Set 4: 185 lb × 3
Set 5: 225 lb × 1
Set 6: 255 lb × 3
Set 7: 275 lb × 1
Set 8: 300 lb × 4 @ 9

Trap Bar Deadlift
Set 1: 135 lb × 3
Set 2: 225 lb × 3
Set 3: 225 lb × 1
Set 4: 315 lb × 1
Set 5: 365 lb × 1
Set 6: 415 lb × 5 @ 8

Workout Notes: I’m heading to Hawaii tonight so I figured I’d test some sort of rep max.

I don’t know what sort of gym access I’ll have for the week, so it seemed like a good way to finish off the last block of training.

Basically use the vacation a week to get my pump on and have some little niggling joint things vanish, before I transition back into higher volume training block on my next cut coming up after the holidays.


Overall a successful day. Lots left in deadlifts which is cool.

[Filmbuff81]

BW 243.4

Looking to get to 215-220 on this next fat loss phase.

Day 1 - Upper
Sunday, December 15, 2019 at 12:28 PM

Bench Press (Barbell)
Set 1: 45 lb × 15
Set 2: 95 lb × 8
Set 3: 135 lb × 5
Set 4: 185 lb × 5
Set 5: 225 lb × 6 @ 8
Set 6: 225 lb × 6 @ 8
Set 7: 225 lb × 6 @ 8.5
Set 8: 225 lb × 6 @ 8.5

Incline Row (Dumbbell)
Set 1: 35 lb × 8
Set 2: 75 lb × 6 @ 7.5
Set 3: 75 lb × 6
Set 4: 75 lb × 6
Set 5: 75 lb × 6 @ 7.5

Notes: Neutral grip focusing on pulling lower to my hips to hit the lats

Superset

Incline Bench Press (Dumbbell)
Set 1: 75 lb × 8
Set 2: 75 lb × 8
Set 3: 75 lb × 8

High Cable Row
Set 1: 90 lb × 8
Set 2: 100 lb × 8
Set 3: 100 lb × 8


Superset

Dips

Did BW today

Set 1: 15 reps
Set 2: 10 reps
Set 3: 10 reps

Lat Pulldown (Cable)
Set 1: 100 lb × 15
Set 2: 100 lb × 10
Set 3: 100 lb × 10

Tri-set

Lateral Raise (Dumbbell)
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 8

Triceps Extension (Cable)
Set 1: 100 lb × 10
Set 2: 100 lb × 10
Set 3: 100 lb × 10

Bicep Curl (Dumbbell)
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10

Workout Notes: Solid first day back. Heading into a higher volume phase as I enter a new dieting phase. Not overly concerned with the absolute load for a while. Just focusing on overall MMC quality work.

I’m at a point where I obviously can work quite below my maxes and still max really good progress on strength without it being a pure focus.

More interested in pure aesthetics these days lol.

[Filmbuff81]

Day 2 - Lower
Monday, December 16, 2019 at 10:35 AM

Standing Single Leg curl
Set 1: 100 lb × 10
Set 2: 100 lb × 10
Set 3: 100 lb × 10

Safety Bar Squat
Set 1: 135 lb × 8
Set 2: 185 lb × 6
Set 3: 225 lb × 3
Set 4: 275 lb × 8 @ 7.5
Set 5: 275 lb × 8 @ 8
Set 6: 275 lb × 8 @ 8
Set 7: 275 lb × 8 @ 8.5

Hip Thrust (Barbell)
Set 1: 225 lb × 8
Set 2: 315 lb × 6
Set 3: 365 lb × 10 @ 8
Set 4: 365 lb × 10 @ 8.5
Set 5: 365 lb × 8 @ 8.5

Romanian Deadlift (Barbell)
Set 1: 225 lb × 6
Set 2: 275 lb × 10 @ 8
Set 3: 275 lb × 10 @ 8.5
Set 4: 275 lb × 8 @ 8.5

Single Leg Extension
Set 1: 100 lb × 10
Set 2: 100 lb × 10
Set 3: 100 lb × 10

Seated Calf Raise (Plate Loaded)
Set 1: 100 lb × 15
Set 2: 100 lb × 15
Set 3: 100 lb × 15
Set 4: 100 lb × 15

Standing Cable Hip Abduction
Set 1: 20 lb × 20
Set 2: 20 lb × 20

Standing Cable Hip Adduction
Set 1: 20 lb × 20
Set 2: 20 lb × 20

Solid day.

The hip exercises at the end are being added back in for some preventive measures.

My left hip and groin got tweaked on vacation and have given me some issues over the years, so figure better safe than sorry.

[NorthStrong]

My left hip and groin got tweaked on vacation

sounds like a good trip though